CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row
Into…
3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Med Ball GTO
5/5 Alt. Lunges
Skill
Warm-up (No Measure)
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run
30 Wall Ball (20/14)|(14/10)
30 Lunges
